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 Ashley Gleckler's Training Log

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agleckler
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 23, 2014 11:39 pm

Chris Anderson wrote:


Negged. I'm enlisted, please refer to me as "Specialist Anderson", not sir.

LOL, I am not calling you that.
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Chris Anderson
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Dec 24, 2014 10:31 am

Good. I prefer to be called The Anabolic Furnace, anyway.

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 27, 2014 4:08 pm

Two-day update here.

12/23 - Juggernaut Week 1 Day 4
Bench
60x4x10
60x1x18 (AMRAP)
I made sure to pause the first rep well, and then I did TNG on the rest. The benches suck, and the pegs are at awkward heights - one that is *just* too high, and the other that is too low.

Lateral and Side Raises
10sx3x8

Upright Rows
25x3x10


12/27 - Juggernaut Week 2 Day 1
Squats
120x5
135x5
150x2x10
150x1x15 (AMRAP)
Bar kept slipping around my back when I would come out of the hole strong, even with chalk on my back. There is basically no difference between the smooth part of the bar and the "knurling."

Anyways, after the Juggernaut stuff I did some heavier singles.
170x1
190x1
210x1
225x1

Bench
45x5
65x5
85x5

Holy hell, do I miss Magni. I miss the TPBs with good knurling and I miss the competition bench and I miss the deadlift bar and the squat bar and I just miss everything.

Vid coming soon. Youtube is being a bitch because there is some song playing in the background of my bench video.


Last edited by agleckler on Sat Dec 27, 2014 4:47 pm; edited 2 times in total
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 27, 2014 4:45 pm

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 27, 2014 7:42 pm

not wearing pink whilst squatting--no lift

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 27, 2014 11:30 pm

Chris Anderson wrote:
not wearing pink whilst squatting--no lift

My sports bra was pink.
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 27, 2014 11:43 pm

Oh shi-

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PostSubject: Re: Ashley Gleckler's Training Log   Wed Dec 31, 2014 12:03 am

Two-Day Update

12/28 - Juggernaut Week 2 Day 2
OHP
45x5
45x5
45x2x10
45x1x12 (AMRAP)

OHP feels super weak compared to what it used to be - I haven't trained OHP since the middle of November or so when I finished my last 5/3/1 cycle. I am disappoint.

Wide Grip Pull Downs
100x7
110x2x5

Underhand Close Grip Pull Downs
50x3x10

Front Squats
45x5
65x5
85x3
105x3
125x1
142.5x1 (I am a big dumby and put a 2.5 on one side and a 5 on the other)
150x1



12/30 - Juggernaut Week 2 Day 3
Deadlifts
155x5
175x5
190x2x10
190x1x15 (AMRAP)

Continued with heav(ier) singles
215x1
235x1
255x1
275x1

Good Mornings
65x8
75x8
85x8

Deadlift AMRAP vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Fri Jan 02, 2015 6:48 pm

1/2 - Juggernaut Week 2 Day 4

Bench
55x5
65x5
70x2x10
70x1x15 (AMRAP)

Heav(ier) Sets
80x3
90x2
100x1

Lateral and Side Raises
10sx3x8

Seated Military DB Press
20sx3x5

Upright Rows
35x3x8

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Jan 03, 2015 1:45 pm

1/3 - Juggernaut Week 3 Day 1

Squats
110x5
130x3
155x1
165x13 (AMRAP)

Heavy Singles After Normal Programming
185x1
205x1
225x1

Wide Grip LAT Pulldowns
110x3x5

Close Grip Reverse LAT Pulldowns
50x3x10

I felt like I left one or two shitty reps in the tank with my AMRAP set. Since I got 3 reps over the 10-rep minimum for this cycle, I will be bumping my training max up 30lbs to 245 - good god is that intimidating. My next three weeks will look like this now: 160x5x8, 180x3x8, 200xAMRAP. I have never done any sets over 175lb for more than 5 reps. I'm nervous that this bump is too ambitious. Maybe I shouldn't bump the lower body lift training maxes up a whole 10lb for every rep over the target minimum?...

Anyways, here is my 165x13 video. Daltey will probably enjoy the T Swift playing in the background.
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Jan 03, 2015 6:03 pm

Your training max is now your true max, and you still have three more waves to go. I would bump it down to 6-8lb per rep over standard.

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Jan 05, 2015 5:23 pm

Chris Anderson wrote:
Your training max is now your true max, and you still have three more waves to go. I would bump it down to 6-8lb per rep over standard.

I'm going to go with 6lb per rep over the minimum, so I'll bump my training max up 18lbs. This now makes my next three weeks of squats 155x5x8, 170x3x8, and AMRAPx190. Still intimidating, but not as bad as what bumping it up 30lbs was.
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Jan 05, 2015 5:33 pm

1/5 - Juggernaut Week 2 Day 2

Deadlifts (I swapped it for my normal day 2, which is OHP, for scheduling reasons)
140x5
170x3
200x1
210x13 (AMRAP)

Heav(ier) Stuff After Normal Programming
230x2
250x2
270x2
280x1

Pullup Negatives x 5

Assisted Dips
40lb assist x2x5
30lb assist x1x5

Since I pulled 3 reps over my 10-rep minimum, I will bump my training max up 6lb per rep, or 18lbs. This makes my new training max 298, and the next three weeks will look like this: 195x5x8, 220x5x8, 240xAMRAP.

Today's AMRAP vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Jan 11, 2015 12:26 pm

1/8 - Juggernaut Week 3 Day 3

OHP
35x5
40x3
45x1
50x13 (AMRAP)

Bent Over BB Rows
85x2x8
95x1x8

Front Squats
45x5
65x5
85x5
105x3
125x3
145x1
165x1
175x1 PR

Since I got 3 reps over the 10-rep minimum, I will be bumping my OHP TM up 6lbs for the next cycle.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Jan 11, 2015 12:28 pm

1/9 - Juggernaut Week 3 Day 4

Bench
50x5
60x3
70x1
75x15 (AMRAP)

Heav(ier) Bench Stuff
85x5
95x3
100x1 (tried for two, but failed the 2nd rep)

Front & Lateral Raises
10sx3x8

Upright Rows
35x3x10


Since I got 5 reps over the 10-rep minimum, I will be increasing my bench TM by 10lb for the next cycle.


Last edited by agleckler on Sun Jan 11, 2015 12:31 pm; edited 1 time in total
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Jan 11, 2015 12:30 pm

1/10 - Juggernaut Week 4 Day 1

Squats
155x4x8
155x1x15 (AMRAP)

Heavier Stuff
175x1
195x1

Pullup Negatives x 5

I'm pretty happy with my AMRAP.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Jan 14, 2015 10:31 am

01/13 - Juggernaut Week 4 Day 2

OHP
50x4x8
50x1x14 (AMRAP)

Extra OHP Stuff
55x3
60x1
65x1
70x1

Bent Over BB Rows
95x3x8

Pullup Negatives x 5 (counted to 10 on each)

Two-Hand DB Triceps
20x3x10

GHR
BWx3x5
This GHR is way harder than the one at the CRWC, because it is lower than the setting I was used to using. More gainz for my hamstrings hopefully.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Jan 15, 2015 5:29 pm

01/15 - Juggernaut Week 4 Day 3

Deadlifts
195x4x8
195x1x17 (AMRAP)

Est max on my AMRAP set is 305, which isn't too bad after pulling 4 sets of 8 before it. I'm happy with it.

Video:
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Jan 15, 2015 5:31 pm

For funsies, compare the video in the last post with this other video of 195x15. It was during a 5/3/1 cycle, with only warm-up sets before it instead of the volume work I did today. My form has definitely improved.

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Jan 17, 2015 12:48 am

01/16 - Juggernaut Week 4 Day 4

Bench Brigade!
70x4x8
70x1x18 (AMRAP)

Yay. Bench felt good tonight. This is the first time in a very long time that I actually feel like I've made progress with benching.
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Jan 19, 2015 4:05 pm

01/19 - Juggernaut Week 5 Day 1

Squats
140x3
160x3
170x2x8
170x1x15 (AMRAP)

I am very happy with my AMRAP, especially with my asthma issues the past few days. It gives me an est 1RM of 254, which is the most I've ever had as an estimate.

After the squats, Chris and I decided to max out on curls for funsies.

Curls w/ EZ Curl bar
15x5
40x3
50x3
60x2
70x1 - almost .5x bodyweight, kind of surprising, and also hilarious

Face pulls with orange band x3x15

Band pull-aparts with long skinny red band x3x15

Squats vid below. Also, it looks like I have zero hamstrings... I guess I need to work on that.


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PostSubject: Re: Ashley Gleckler's Training Log   Tue Jan 20, 2015 12:35 pm

CURLZ 4 DA GURLZ

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PostSubject: Re: Ashley Gleckler's Training Log   Wed Jan 21, 2015 9:20 pm

01/21 - Juggernaut Week 5 Day 2

OHP
45x3
50x3
55x2x8
55x1x11 (AMRAP)

Overhead press is hard.

Bent Over BB Rows
95x3x8

Facepulls w/Orange Band x3x15

Band Pull Aparts w/Skinny Long Red Band x3x15

Suuuuper quick day. Probably the shortest amount of time I've ever been at Magni.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Jan 22, 2015 2:50 pm

01/22 - Juggernaut Week 5 Day 3

Deadlifts
180x3
205x3
220x2x8
220x1x13 (AMRAP)

Deadlifts felt slow and heavy today. My AMRAP is still a 315 est max, but today just felt like it sucked.


THEN I tried sumo deadlifts. They were fun, and I will keep trying them.

Sumo Deadlifts
135xsome
185x3
225x1
225x1 w/a tapered belt
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Jan 22, 2015 2:53 pm

Conventional Deadlift 220x13 AMRAP


Sumo Deadlift 185x3, 225x2x1
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